SUMMER SQUADS NOW FORMING

July 11 – September 2  (8 weeks)

12-WEEK PROGRAM CYCLES
TWICE-WEEKLY GROUP TRAINING
PROGRESSIVE PROGRAMMING

FIT

SQUAD

FIT Squad is a high-intensity interval training workout. The programmed workout changes every two weeks – enough time to learn the moves, but not get bored. You will be doing functional exercises like squats, lunges, pushups, planks and so much more –utilizing all kinds of equipment in the gym (Bosu, Kettlebell, Med Balls, etc.).

All Squad members will have their own station and within that station, they will have equipment that will be theirs for the entire workout. You will perform a specific exercise for a period of time, then move on to the next. You will be moving a good percentage of the time, the heart rate is up, you will get stronger, improve your endurance, and lean out the body.

The program includes:

  • Two 60-minute workouts per week (at a designated time/day) in a group of 6-8, led by your personal trainer
  • Additional workouts for you to complete each week in the gym on your own
  • High-rep exercises utilizing a variety of equipment
  • Access to the Rival Fitness Personal Training (Trainerize) app which will detail each of your workouts, provide you with a tracking mechanism to track your progress, and give you access to your personal trainer
  • Utilization of the InBody body composition analysis device so that you can measure your gains (and losses!)
  • Includes a FREE Unlimited Monthly Group Class Membership (full gym access + unlimited classes) during the program for unlimited gym access ($495 value).
    NOTE: Your FREE membership starts as soon as you sign up, so you can get started in the gym NOW!

Pricing Details: $308 + tax per month (for three months)

GET STARTED

STRENGTH SQUAD

Strength Squad is a tailored training program that makes use of the most basic human movement patterns to progressively strengthen the entire body as a coordinated system, gradually increasing loads that make the whole body stronger and more efficient.

To accomplish this, our program uses the primary barbell exercises which involve the body’s entire muscular system. These movements are utilized over the longest effective range of motion and loaded progressively, to force the adaptations necessary for increased strength.

The program includes:

  • Two 60-minute workouts per week (at a designated time/day) in a group of 6-8, led by your personal trainer
  • Additional workouts for you to complete each week in the gym on your own
  • A tracking spreadsheet to track all progress with measured weekly increases
  • A time-tested linear progression of essential barbell lifts: Squat, Overhead Press, Bench Press, and Deadlift
  • Tailored coaching and personal attention to ensure your form is impeccable, safe, and modified for your specific needs
  • Accessory movements targeted for strength, quality movement, as well as some specific metabolic conditioning
  • All of the above plus unlimited gym access, rowing and cycling classes
  • Includes a FREE Unlimited Monthly Group Class Membership (full gym access + unlimited classes) during the program for unlimited gym access ($495 value).
    NOTE: Your FREE membership starts as soon as you sign up, so you can get started in the gym NOW!

Pricing Details: $308 + tax per month (for three months)

GET STARTED

Foundation SQUAD

A 12-week program which is designed to lead any individual from a deconditioned state to a movement-savvy weightlifter. This is a class for everybody and all fitness levels, who are looking for a one-and-done program to teach them everything they need to know for sustainable long-term results. Over the course of 12 weeks, we’ll go through three distinct phases:

First we’ll cover how to move well and decondition the body for an easy transition into basic movements.

Once we’ve established good technique and we’re moving well, we’ll begin phase two- training these same movements using weights and going over preventative measures for every joint and muscle for longevity in the gym.

In the third and last phase of the program we’ll transition into doing the same basic movements with the barbell- the most popular and time-tested tool for long-term strength training.

The program includes:

  • Two 60-minute workouts per week (at a designated time/day) in a group of 6-8, led by your personal trainer
  • Full Access to gym and classes

Pricing Details: $308 + tax per month (for three months)

GET STARTED

RIVAL SQUADS SCHEDULES

Summer Squads Begin July 11th

During the season, squads are offered at a variety of times to accommodate most schedules. When signing up  be sure to note that times and days are grouped to occur at the same time on Monday/Wednesday, Wednesday/Friday or Tuesday/Thursday.

Please note, Squad participants and times are set during the season in a “first reserve, first slotted”  manner, so to request a particular time slot, the earlier you submit your interest in the next Squad season, the better!

 

The perfect plan with personal training at Rival Fitness Gym in Capitol Hill neighborhood of Seattle

“I can honestly say that squads make me physically, mentally and emotionally stronger and overall happier. I feel a sense of accountability to show-up and to challenge myself in ways I am not able to achieve on my own. The camaraderie has been especially important while working from home; it just feels good to have that outlet and to be part of something that is fun AND good for you!”

-- Kristi's Strength Squad Experience

“It feels great to keep getting stronger. I was missing strength training in my personal fitness plan and I expect this will make a huge difference in my health as I go into my 40s.”

-- Jean's Strength Squad Experience

“Before joining FIT Squad, I had never, as in ever, really been to a gym. About a year and half ago, I started FIT Squad with little confidence that one hour a week could make a significant difference. I was astounded to see the progress I made in just a few months. Not only did my physical conditioning improve but my mental conditioning did also. I had more energy, clarity and focus in my daily life and work. The training and skills I learned in FIT Squad allowed me to try new things. While continuing FIT Squad with Jim, my schedule now includes 4 to 5 days a week of cycling, rowing, and other outdoor sports. To say that one hour a week of FIT Squad changed my life would not be an overstatement.”

-- Keith's Strength Squad Experience

“I learned that the way I had previously worked out was not the most correct in terms of form and function and may not have been beneficial for my body in the long run. Squads have helped educate me and make me feel more confident in showing up to the gym.”

-- Jourdan's Strength Squad Experience

INTERESTED IN SQUADS?

Want to see what a difference 12 weeks can make? Complete the form to register your interest and learn more about our Rival Squads training program (no obligation). Please let us know the time/days you’d be interested in (see schedule above).

Have more questions on Squads before getting started, just let us know!

Questions on Squads?
  • *By participating, you consent to receive communication from Rival Fitness Seattle that may include calls, text messages, and/or email.